Hamstring Exercises 

 
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Hamstring Curl on Fit ball

  • Lie face up with arms at sides and palms flat on ground
  • Place heels in foot cradles directly under anchor point
  • With legs extended, push hips up into to a plank position
  • Slowly curl ankles to buttocks while maintaining the plank position
  • Pause, extend legs and repeat
  • Maintain strong plank position throughout
 
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Deadlifts

  • Barbell on floor, hip width stance
  • Shins contact bar, shoulders forward of bar, normal spine
  • Grip shoulder width, feet flat on floor
  • Stand up slowly, bar close to chins & thighs
  • Maintain normal spinal curvatures throughout movement
  • Reverse the action to return to the floor
 
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Good Mornings

  • Stand, barbell across back of shoulders
  • Knees slightly flexed, look forward
  • Bend forward from the hips until hamstring stretch is felt
  • Stand & return to start position
  • Maintain normal spinal curvatures throughout
 
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Kettle bell Swings

  • Stand with feet shoulder width apart
  • Hold kettlebell with straight arm keeping eyes forward
  • Swing kettlebell back between legs by moving into a partial squat
  • Propel kettlebell up by thrusting hips forward and shoulders upward
  • Lower the kettlebell on the same path
  • Maintain normal spinal curvatures